![]() ![]() Season with salt and black pepper, lemon and garlic to taste. Lunch: 1 serving (1 ½ cups/375 mL) of mediterranean roasted vegetables and chickpeasand 1 serving of chilled avocado and cucumber soup feta (530 calories, 53 g carbohydrates, 12 g fibre, 41 g net carb)ĭinner: 1 serving of shrimp linguine: 10 pieces of shrimp cooked in 1 tbsp (15 mL) olive oil with vegetables (onions, broccoli and bell peppers) or other vegetables of your choice, toss with 1 cup (250 mL) cooked al dente whole-wheat linguine noodles. (420 calories, 38 g carbohydrates, 6 g fibre, 32 g net carb) Day 3īreakfast: ½ cup (75 mL) steel-cut oats, uncooked, 1 medium-sized apple, ¼ cup (60 mL) walnuts or almonds, and dash of cinnamon (430 calories, 54 g carbohydrates, 11 g fibre, 43 g net carb) Serve on whole- wheat tortilla (8 inch/20 cm). Lunch: 1 serving of garden veggie buddha bowl with lentils and tahini sauce and 1 cup (250 mL) berries topped with ¼ cup (60 mL) plain 0% Greek yogurt (430 calories, 49 g carbohydrates, 11 g fibre, 38 g net carb)ĭinner: 1 serving of chicken gyros. Serve with ½ cup (125 mL) vegetables (tomato, cucumber, lettuce, red onion) and 2 tbsp (30 mL) crumbled feta. (520 calories, 55 g carbohydrates, 10 g fibre, 45 g net carb) Day 2īreakfast: 1 serving of shakshuka and 1 whole-wheat pita (8 inch/20 cm) (435 calories, 54 g carbohydrates, 9 g fibre, 45 g net carb) (345 calories, 41 g carbohydrates, 6 g fibre, 35 g net carb)ĭinner: 1 serving of Mediterranean salad tacos: ½ cup (125 mL) canned and drained chickpeas heated in 1 tbsp (15 mL) olive oil, serve on whole-wheat tortilla wrap (8 inch/20 cm) with ½ cup (125 mL) raw vegetables (arugula, tomatoes, cucumbers) or other vegetables of your choice. (75 g) salmon, baked with 1 cup (250 mL) dark leafy vegetables or other vegetables of your choice (cooked to your liking) season with salt, black pepper, lemon and garlic to taste and ½ cup (125 mL) cooked brown rice. Depending on your goals and lifestyle, your calories and carbohydrates may need to be higher adjust the number of snacks or portion sizes accordingly.īreakfast: ¾ cup (180 mL) plain 0% Greek yogurt topped with ½ cup (125 mL) berries and ¼ cup (60 mL) walnuts or almonds, 2 slices whole-grain or rye toast, 2 tsp (10 mL) soft margarine (495 calories, 46 g carbohydrates, 10 g fibre, 36 g net carb) The carbohydrates are balanced throughout each day, with each meal containing 30-45 grams of net carbohydrates and snacks containing around 15 grams of carbohydrates. It features diabetes-friendly foods, such as low-glycemic-index carbohydrates and complete protein, and healthy fats like olive oil. ![]() It’s based on the Mediterranean meal pattern which focuses on fruits and vegetables whole grains legumes and lean proteins such as fish. This healthy, 1,500-calorie 7-day diabetes meal plan is nutritionally balanced and delicious. ![]()
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